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Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive (Audiobook)

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World renowned researcher Dr. Barbara Fredrickson gives you the lab-tested tools necessary to create a healthier, more vibrant, and flourishing life through a process she calls "the upward spiral." You'll discover: # What positivity is, and why it needs to be heartfelt to be effective # The 10 sometimes surprising forms of positivity # Why positivity is more important than ha World renowned researcher Dr. Barbara Fredrickson gives you the lab-tested tools necessary to create a healthier, more vibrant, and flourishing life through a process she calls "the upward spiral." You'll discover: # What positivity is, and why it needs to be heartfelt to be effective # The 10 sometimes surprising forms of positivity # Why positivity is more important than happiness # How positivity can enhance relationships, work, and health, and how it relieves depression, broadens minds, and builds lives # The top-notch research that backs the three-to-one "positivity ratio" as a key tipping point # That your own sources of positivity are unique and how to tap into them # How to calculate your current positivity ratio, track it, and improve it With Positivity, you'll learn to see new possibilities, bounce back from setbacks, connect with others, and become the best version of yourself. ©2009 Barbara Fredrickson; (P)2009 Random House Audio


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World renowned researcher Dr. Barbara Fredrickson gives you the lab-tested tools necessary to create a healthier, more vibrant, and flourishing life through a process she calls "the upward spiral." You'll discover: # What positivity is, and why it needs to be heartfelt to be effective # The 10 sometimes surprising forms of positivity # Why positivity is more important than ha World renowned researcher Dr. Barbara Fredrickson gives you the lab-tested tools necessary to create a healthier, more vibrant, and flourishing life through a process she calls "the upward spiral." You'll discover: # What positivity is, and why it needs to be heartfelt to be effective # The 10 sometimes surprising forms of positivity # Why positivity is more important than happiness # How positivity can enhance relationships, work, and health, and how it relieves depression, broadens minds, and builds lives # The top-notch research that backs the three-to-one "positivity ratio" as a key tipping point # That your own sources of positivity are unique and how to tap into them # How to calculate your current positivity ratio, track it, and improve it With Positivity, you'll learn to see new possibilities, bounce back from setbacks, connect with others, and become the best version of yourself. ©2009 Barbara Fredrickson; (P)2009 Random House Audio

30 review for Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive (Audiobook)

  1. 5 out of 5

    Amora

    Interesting book. I found most of the stuff here to already be in other self-help books such as The Happiness Advantage. That being sad, this is still a good read for anyone wanting to boost their happiness ratio. The author is a professor at UNC who substantiates everything she says with hard data and facts. I’m glad she referenced Carol Dweck many times in the book!

  2. 4 out of 5

    Jeff Suwak

    It's very strange that people act so antagonistic towards this book. It's written by an expert in psychology and everything in it is validated by empirical study. Yes, it's packaged as a 'self help' sort of book, but there are zero of those all-too-common, nonsensical 'folk remedies' for your psychological ailings. It's simply taking those methods that have been shown by study to work, and then advising on ways that they may be used to better one's life. I am a bit of an afficianado/junkie for s It's very strange that people act so antagonistic towards this book. It's written by an expert in psychology and everything in it is validated by empirical study. Yes, it's packaged as a 'self help' sort of book, but there are zero of those all-too-common, nonsensical 'folk remedies' for your psychological ailings. It's simply taking those methods that have been shown by study to work, and then advising on ways that they may be used to better one's life. I am a bit of an afficianado/junkie for self-improvement, in particular for the qualified findings of the relatively new positive psychology field of inquiry, and I think this may be the best book that I've read on the subject so far. It's full of methods that are simple to apply daily, while remaining grounded and realistic, and it's been effective for me so far. Along with the work of Shawn Achor, I think this is a great book to read for anyone looking who is on the journey of mastering their own state. Definitely worth the read.

  3. 4 out of 5

    Meredith

    I've been hearing wonderful things about this book from people who loved it, but frankly, I couldn't get past the first few pages without wanting to throw up. This book has a powerful and important message, but it's completely lost in the saccharine, unrealistic delivery. Fredrickson starts the book by portraying the same scenario viewed in two different ways: In the first, you sleep through your alarm, wake up too late for your morning workout, check your email and find that one coworker has dum I've been hearing wonderful things about this book from people who loved it, but frankly, I couldn't get past the first few pages without wanting to throw up. This book has a powerful and important message, but it's completely lost in the saccharine, unrealistic delivery. Fredrickson starts the book by portraying the same scenario viewed in two different ways: In the first, you sleep through your alarm, wake up too late for your morning workout, check your email and find that one coworker has dumped their emergency project on you and another has given you 48 hours to do a complex and time-consuming task. Your preschooler wakes up early and calls for you even though you instructed her to wait until you come into her room, and then your 7-year old can't find his favorite shoes and refuses to leave the house wearing another pair. You're late for work and you snap at everyone. In the second scenario, you wake up happy because sleeping through your alarm means that you'll have time to write in your journal about how blessed you are, you put off checking your email and go snuggle with your daughter who has woken up early. Then, when your 7 year-old can't find his shoes, you get "team family" to all hunt for them, and say that you'll reward the person who finds them by letting them be the center of a big group hug! When you find them on top of the refrigerator, everyone shares a great big laugh. When you get to work, you high five your friends. The whole first chapter is like this. I grew up in a family that was very close, but not in a gooey syrupy way--more in a completely inappropriate humor sort of way. In fact, we used to get a Christmas card every year from a family that WAS like this, and our "bonding" time was spent sitting around the dining room table, reading their annual "look at how perfect we are" Christmas bragfest letter out-loud, and laughing at how fake and "icky" they sounded. If harnessing my positive energy means that I have to start journaling about my ultimate life goals and offering my friends and family more group hugs, I don't think I can do it. I'm going to try this book again, (I got it on audio this time) and see if I can really get the message while filtering out all the "stupid." **Update** Tried this again as an audio book. 1,000 times worse.

  4. 5 out of 5

    Kamal

    While the message of this book is timely, i.e. that positivity can make a huge difference in the social world and that we should all work toward developing a more positive attitude,the scientific basis for these discoveries seems much more dubious. In fact, the book fits quite definitively into the self-help section and not the popular science section. Don't be fooled by the author's credentials or her constant (methinks she protests too much) appeals to the scientific validity of her discoverie While the message of this book is timely, i.e. that positivity can make a huge difference in the social world and that we should all work toward developing a more positive attitude,the scientific basis for these discoveries seems much more dubious. In fact, the book fits quite definitively into the self-help section and not the popular science section. Don't be fooled by the author's credentials or her constant (methinks she protests too much) appeals to the scientific validity of her discoveries. The science of this book is laughable and basically amounts to figuring out the atomic weight of fairy dust or the reproductive cycle of unicorns. I can't recommend this book with a straight face. A tedious read.

  5. 5 out of 5

    Kirsti

    My husband scoffed at this book, but I enjoyed it because (1) the author is a scientist, (2) she uses peer-reviewed studies as the basis of her work and fleshes it out with some qualitative and anecdotal evidence around the edges, and (3) she emphasizes that statements like "Be positive" and "Don't worry, be happy" and smiley-face logos are no help at all. In fact, she describes one study in which fake-smiling while angry actually led to heart injuries. I would need to read this book again to ge My husband scoffed at this book, but I enjoyed it because (1) the author is a scientist, (2) she uses peer-reviewed studies as the basis of her work and fleshes it out with some qualitative and anecdotal evidence around the edges, and (3) she emphasizes that statements like "Be positive" and "Don't worry, be happy" and smiley-face logos are no help at all. In fact, she describes one study in which fake-smiling while angry actually led to heart injuries. I would need to read this book again to get the maximum out of it. You can take a two-minute positivity test at

  6. 4 out of 5

    Cara

    A serious, in-depth book about happiness, which the author calls positivity to distinguish from the superficial fluffy self-help happiness stuff. She defines positivity to include joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love. This book is full of results of scientific studies done by the author and others--everything she says is backed up experimentally. The biggest take-away here is that a 3:1 ratio of positive to negative thoughts is the tipping point f A serious, in-depth book about happiness, which the author calls positivity to distinguish from the superficial fluffy self-help happiness stuff. She defines positivity to include joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love. This book is full of results of scientific studies done by the author and others--everything she says is backed up experimentally. The biggest take-away here is that a 3:1 ratio of positive to negative thoughts is the tipping point for flourishing. Below that, not much happens. Positivity spurs renewal; negativity leads to decay. Positivity builds psychological strengths, like optimism, resiliency, openness, acceptance, and purpose; mental habits like mindfulness, awareness, and living in the moment; social connections; and physical health. The book gives suggestions for reducing your negativity, including disputing negative thoughts, using healthy distractions to stop ruminating, and becoming more mindful. She makes the point that some negativity is good--if you're in a bad situation and need to do something about it, or even just acknowledge the reality of it, you need negativity. However, gratuitous negativity (excessive, redundant, ugly, unhelpful) should be minimized. It also gives suggestions for increasing your positivity. These include finding positive meaning in your situation, making plans and goals, savoring goodness, doing and noticing kindness, following your passions, dreaming and visualizing about your future, connecting with others, and communing with nature. The author gives some specific exercises for how to do these things, but they're mostly obvious from the lists above. Overall, an interesting and serious book that taught me a lot. As it happens, I read this right after What Happy People Know, so it was an interesting contrast. They both cover the same topic and make a lot of the same points, but What Happy People Know (also by a scholar/psychologist) is very cheery and doesn't contain a single footnote, whereas this one is all about the science. Fun stuff either way.

  7. 4 out of 5

    Jane

    Barb Fredrickson is a fellow Carl, Class of '86, and clearly head and shoulders above my intellectual level!! Still, when I saw she was receiving an alumni achievement award this year, I became interested in her "broaden and build" theory and noticed she had written a book, "Positivity," which was said to be accessible for all. Does it tell you something about my summer to know it's taken me about 2 months to work my way through this easily read, 230-page book? Barb offers many good (and scienti Barb Fredrickson is a fellow Carl, Class of '86, and clearly head and shoulders above my intellectual level!! Still, when I saw she was receiving an alumni achievement award this year, I became interested in her "broaden and build" theory and noticed she had written a book, "Positivity," which was said to be accessible for all. Does it tell you something about my summer to know it's taken me about 2 months to work my way through this easily read, 230-page book? Barb offers many good (and scientifically proven!) tips for growing the positive side of things in our lives. She has researched this topic for 20 years and finds that we can enrich our lives in many ways by trying to "accentuate the positive," even though it's totally not possible to completely "eliminate the negative." If you are looking for a boost--of energy, happiness, joy and general personal growth in your life--this book is a great one to pick up. (I don't recommend the two-month route through it, however.... try to attack it with a little more energy than I did!!!) Great job, Barb!

  8. 5 out of 5

    Carmen Neacsu

    This book is mainly about its author. You can read between the lines what an extraordinary psychologist she is and what a wonderful life she has. Her pretentiously poetic style of writing, combined with the scientific style required by her training, resulted in me getting tired (or just bored) of reading. The information contained in the book might be interesting, although I - having read quite a few books of the kind in my life - found almost nothing really new in it.

  9. 5 out of 5

    Hamideh Mohammadi

    Reading about the extensive body of research on the power of positivity in the midst of preparing for Irma, the most catastrophic hurricane ever hitting Florida, was quite an experience. I think most people know how important it is to remain positive, but it is reassuring to have the social science back it up and have a social scientist give you valid data to make inferences yourself. I liked this book, but I give it 3.5 because it didn't have to be this long and sometimes the argument aggregate Reading about the extensive body of research on the power of positivity in the midst of preparing for Irma, the most catastrophic hurricane ever hitting Florida, was quite an experience. I think most people know how important it is to remain positive, but it is reassuring to have the social science back it up and have a social scientist give you valid data to make inferences yourself. I liked this book, but I give it 3.5 because it didn't have to be this long and sometimes the argument aggregated personal life and research evidence that it would be difficult to disintegrate the science from background stories.

  10. 5 out of 5

    Ryan

    Lately, I've been been into psychology books. The Moral Animal: Why We Are, the Way We Are: The New Science of Evolutionary Psychology started things; Influence: The Psychology of Persuasion and Man's Search for Meaning lent it much fuel. Positivity: Top-Notch Research Reveals the 3 to 1 Ratio That Will Change Your Life is a worthy addition to this list. The author spends half the book supporting her thesis by describing the results of various psychology experiments. These experiments are fascinat Lately, I've been been into psychology books. The Moral Animal: Why We Are, the Way We Are: The New Science of Evolutionary Psychology started things; Influence: The Psychology of Persuasion and Man's Search for Meaning lent it much fuel. Positivity: Top-Notch Research Reveals the 3 to 1 Ratio That Will Change Your Life is a worthy addition to this list. The author spends half the book supporting her thesis by describing the results of various psychology experiments. These experiments are fascinating and often lead to surprising results. For example, one psychology experiment was designed to test if positivity improves people's ability to recognize faces. The experimenters accidentally discovered that positivity actually gets rid of own-race bias in face recognition. Many previous studies have already shown that people are bad at recognizing faces of different races, but the study described here found that positivity gets rid of this. There are many other very interesting experiments described in the book. These experiments confirm that heartfelt positivity contributes to better health and longevity as well as increased happiness and flourishing. The author spends the other half of the book providing practical suggestions on how the reader can increase the amount of positivity in his or her life. I definitely plan to incorporate some of them into my life. This is really a great evidence-based self-help book. Four stars for being influential, relevant, informative and interesting.

  11. 4 out of 5

    Sapote3

    I got ahold of this after I heard Dr. Fredrickson present some findings on a local radio station; I have a hipster distrust of happiness and was hoping for some charts and graphs and tales of horrible things done to monkeys in the name of cognitive science, all with the conclusion that we should take more long walks. Instead I got told to make a gratitude list; this book is much heavier on the self-help then on the science journalism and sells itself about the same as a diet plan. I hate to say I got ahold of this after I heard Dr. Fredrickson present some findings on a local radio station; I have a hipster distrust of happiness and was hoping for some charts and graphs and tales of horrible things done to monkeys in the name of cognitive science, all with the conclusion that we should take more long walks. Instead I got told to make a gratitude list; this book is much heavier on the self-help then on the science journalism and sells itself about the same as a diet plan. I hate to say this about someone who seems like such a sweet person, but Dr. Fredrickson is not a particularly strong qualitative writer (which is fair, this seems to be her first stab at book-writing) and I think happiness is a hard topic to write about without seeming insincere or smug. Her research itself seems very promising and interesting, but essentially none of it makes it into the book, which is mostly in the prescriptive/inspirational mode with occasional testimonials. I think I'll be returning this book to the bookstore lightly skimmed and then reading her actual studies in the literature. (I read the other reviews and everyone was all "too academic! Too scientific!". I do not think I am the intended audience for this book!) I will say that the "decrease negativity" chapter is the go-to bit if you just want a rundown of what cognitive behavioral therapy says about how to interrupt negative thought patterns. It's very to-the-point and stays away from, say, group hugs. What can I say, I don't like group hugs.

  12. 5 out of 5

    Marie-France

    While the title of this book definitely makes it look like just another self-help book, this one is different. Author Barbara L. Fredrickson has scientific backing to help give tips on what to do to improve positivity in a person's life. The first part of the book is dedicated to discussing what has been extensively researched and what kind of data has been amassed over several years, on what effects positivity have on a person's life, whether it be in the work place, at home, or dealing with st While the title of this book definitely makes it look like just another self-help book, this one is different. Author Barbara L. Fredrickson has scientific backing to help give tips on what to do to improve positivity in a person's life. The first part of the book is dedicated to discussing what has been extensively researched and what kind of data has been amassed over several years, on what effects positivity have on a person's life, whether it be in the work place, at home, or dealing with strangers. The second part of this book uses what results have been obtained from all that research, and presents tips (backed by actual research data) on how to improve your positivity. As a person with natural pessimistic tendencies, I enjoyed reading a book that, for a change, didn't simply say "do this!", but also followed it up with an explanation and followed THAT up with data supporting the claim.

  13. 5 out of 5

    Joan

    Positive emotions (joy, serenity, love, etc.) are potent and astonishingly useful, Fredrickson writes. (13) She wrote this book to help readers reshape their life toward positivity for the best possible future. First comes the studies and the science behind her book, the latest information to elighten and inspire. Pursuing positivity every day doesn't mean just saying some affirmations or giving fake smiles. In fact, faking positivity may actually do harm. (35) Sincerity is important, finding the Positive emotions (joy, serenity, love, etc.) are potent and astonishingly useful, Fredrickson writes. (13) She wrote this book to help readers reshape their life toward positivity for the best possible future. First comes the studies and the science behind her book, the latest information to elighten and inspire. Pursuing positivity every day doesn't mean just saying some affirmations or giving fake smiles. In fact, faking positivity may actually do harm. (35) Sincerity is important, finding the good in every struggle. Being positive leads to a more fulfilling life, to less pain and to being better able to bounce back from adversity. Next comes the practical part of the book, practical suggestions to take action toward being more positive. Some of her suggestions include a media diet, awareness, reframing, savoring, dreaming, connecting with others and much more. She has even provided online resources to calculate one's positivity factor. This is a good book. It is a little academic in style but there is a great deal of useful information contained in it. We can choose to be more positive, leading to a more fulfilling life. Fredrickson gives us the information and means to do it.

  14. 5 out of 5

    David

    I've never read a book that that has left me so stuck as to how to rate it! There is a good message and in summary rests mainly on CBT and two types of meditation: mindfulness & loving kindness - a result as I have studied these previously. The meat of this book I mostly already use, and could have filled 20 pages. The first two thirds of the book read like a list of names of previous students with very thinly stretched examples and I'll not force myself through that again, there is no benefit i I've never read a book that that has left me so stuck as to how to rate it! There is a good message and in summary rests mainly on CBT and two types of meditation: mindfulness & loving kindness - a result as I have studied these previously. The meat of this book I mostly already use, and could have filled 20 pages. The first two thirds of the book read like a list of names of previous students with very thinly stretched examples and I'll not force myself through that again, there is no benefit in reading it. The referral back to the website is a little irritating, I know printing plans may be useful but we are still in an age where internet access and printing facilities are not a given. I would recommend 'Mindfulness: A Practical Guide to Finding Peace in a Frantic World' - Danny Penman and Mark Williams over this any day of the week.

  15. 5 out of 5

    John Stepper

    If you've read other positive psychology authors (like Seligman and Lyubomirksy), then the first half of the book will feel like familiar ground. Yet the book contains many useful techniques, exercises, and ideas, and is a valuable read for anyone exploring how to be happier. (One of the last techniques is creating a "positivity portfolio" - a physical collection of objects/mementos that help you savor experiences related to the 10 positive emotions. It's something I intend to try, and that woul If you've read other positive psychology authors (like Seligman and Lyubomirksy), then the first half of the book will feel like familiar ground. Yet the book contains many useful techniques, exercises, and ideas, and is a valuable read for anyone exploring how to be happier. (One of the last techniques is creating a "positivity portfolio" - a physical collection of objects/mementos that help you savor experiences related to the 10 positive emotions. It's something I intend to try, and that would make for a wonderful project for any individual or family.)

  16. 4 out of 5

    Natalie Jade

    The most influential book of 2018, if not so far in my life. Fredrickson provides plenty of examples where positivity is a necessary aspect of life. She gives concrete examples with numerous case studies with remarkable results. The core concept is that negative emotions act as a catalyst for change. Negative emotions are important necessary for life. Positive emotions are a way for you to broaden and build your life which is a more beneficial state to be in. I will be buying a physical copy to hav The most influential book of 2018, if not so far in my life. Fredrickson provides plenty of examples where positivity is a necessary aspect of life. She gives concrete examples with numerous case studies with remarkable results. The core concept is that negative emotions act as a catalyst for change. Negative emotions are important necessary for life. Positive emotions are a way for you to broaden and build your life which is a more beneficial state to be in. I will be buying a physical copy to have for reference and for friends

  17. 5 out of 5

    M.J. Compton

    I had a difficult time getting into the book. I didn't much care about the scientific aspects and processes, so wading through the first half of the book was a chore, and possibly tainted my reaction to the second half. There are great nuggets in here. I've bookmarked a couple of the recommended websites. I had a difficult time getting into the book. I didn't much care about the scientific aspects and processes, so wading through the first half of the book was a chore, and possibly tainted my reaction to the second half. There are great nuggets in here. I've bookmarked a couple of the recommended websites.

  18. 4 out of 5

    Laurie

    This review has been hidden because it contains spoilers. To view it, click here. Chapter 1: waking up to positivity: Take 1 seeing everything negative when you wake up: overslept and missed working out. Take 2 realize everything positive when you wake up: sun coming through windows, make time for working out later. Fact 1: positivity feels good. Fact 2: positivity changes how your mind works. Fact 3: Positivity transforms your future. Fact 4: positivity puts the breaks on negativity. Fact 6: positivity obeys a tipping point (certain ratio makes the whole day seem positive). Chapter 1: waking up to positivity: Take 1 seeing everything negative when you wake up: overslept and missed working out. Take 2 realize everything positive when you wake up: sun coming through windows, make time for working out later. Fact 1: positivity feels good. Fact 2: positivity changes how your mind works. Fact 3: Positivity transforms your future. Fact 4: positivity puts the breaks on negativity. Fact 6: positivity obeys a tipping point (certain ratio makes the whole day seem positive). Fact 6: You can increase your positivity. Chapter 2: Positivity: Means, Not Ends: increase your quantity of positivity. What matters most is your positivity ratio. Languish or flourish. People who flourish function at extremely high levels. They are also doing good. Positivity opens us. Positive emotions open our hearts and our minds, making us more receptive and creative. Positivity transformed early humans for better leaving them with extra measures of physical, social, intellectual, and psychological resources. The magic number is a positivity ratio of 3:1. Negativity is important. Nobody can flourish without it. Even the happiest people cry. Real time imaging on heart when person was angry revealed that arteries narrowed and heart got less blood flow. Chapter 3: What is Positivity? When was the last time I felt this feeling? Where was I? What was I doing? What else gives me that feeling? Can I think of still more triggers? What can I do now to cultivate this feeling. Rose colored glasses are never made in bifocals. Nobody wants to read the small print in dreams (Ann Landers). Overanalysis kills positivity. Joy: Surrounds are safe and familiar. Things are going your way. At the moment the situation requires little effort on your part. You face lights up with a smile and an inner glow. Gratitude: Someone has gone out of their way to do something for you. We can feel grateful for breathing clean air, having able bodies, or having a safe and comfortable place to rest when weary. Gratitude opens your heart and gives you the urge to give back. True gratitude is heartfelt and unscripted. Serenity: Sounds safe and familiar and require little effort on your part. Serenity is more low key than joy. It is when you let out that long, luxurious sigh because your current circumstances are so comfortable and so right. It is the afterglow emotion and comes on the heels of joy, amusement or awe… Interest: Something different draws your attention, filling you with a sense of possibility or mystery. You uncover challenges that allow you to build your skills. When you are interested, you feel open and alive. Hope: If everything were already going your way, there would be little that you’d need to hope for. Hope comes into play when your circumstances are dire – things are not going well for you, or there’s considerable uncertainty about how things will turn out. Hope arises precisely within those moments when hopelessness or despair seem just as likely. Hope in these desperate situation like these, is yearning the worst but yearning for better. Pride: is a self-conscious emotion. We are to blame for something good. Pride blooms in the wake of an achievement you can take credit for. It’s that good feeling you get when you put the fiishing touches on a project. Amusement: Sometimes something unexpected happens that makes you laugh. Heartfelt amusement brings the irrepressible urge to laugh and share your joviality with others. Inspiration: you transcend the ordinary, seeing better possibilities than usual. Feeling inspired rivets your attention, warms your heart, and draws you in. Awe: happens when you come across goodness on a grand scale. You literally feel overwhelmed by greatness. Mentally you are challenged to absorb and accommodate the sheer scale of what you’ve encountered. Love: is all of the above. Love has many facets that encompass all of the other traits. Whether you experience positivity or not depends vitally on how you think. Positive emotions – like all emotions – arise from how you interpret events and ideas as they unfold. They depend on whether you allow yourself to take a moment to find the good and on whether, once you’ve found it, you pump that goodness up and let it grow. We all have the power to turn positivity on and off for ourselves. What is going right with me right now? What can I celebrate? What’s right here? Chapter 4: Broaden Your Mind: As positivity flows through our hearts, it broadens our minds and expands our range of vision. There’s no limit to how often our minds can cycle through these moments of expanded and retracted awareness. When you make a list of possibilities the list is longer when you are in the attitude of positivity. Volunteers were injected with positivity and their visual attention and verbal ability increased. At Harvard, positive negotiators struck the best deals. Spiraling: Positivity increases ability to solve problems which then increases positivity and brings greater ability to solve problems bringing more positivity. When people are more positive they rate their relationships as more overlapping (choosing a visual of more overlapping circles when compared to others. Positivity increases broaden subject’s ability to recognize the whole of people’s faces more quickly. Chapter 5: Build your best future: Analogy of how our cells are always changing (whole new you every 3 months), so we can always have a fresh start. The author tells the story of Nina who signed up for their workplace/open heart study in positivity (control group and meditation – emphasizing love and kindness - group). Nina went from being negative, low self-confidence, infertile, depressed, lonely, headaches, muscle aches, tummy trouble, and poor relationship with her husband to being positive, no headaches, no loneliness, high self-esteem, getting pregnant (twins), and having a good relationship with her husband. The author noticed how much she had changed statistically and met with her to talk about it. Her positivity ratio rose to 6:1 ratio, and she said she ‘found herself again.’ She now feels love for her family and friends and she notices the little things that most people overlook. She talks to people more and makes herself more present. She now spreads love and peace and tries to pick up other people. During the 9 weeks the control groups ‘dose response’ tripled. Amount of time meditating = higher positivity rates. Open hearts build lives. Positivity builds good mental habits, social connections, and physical health (lower BP, less colds, better sleep) Chapter 6: Bounce Back from Life’s Challenges: The author talks about 9/11 happening while she was at her cousins funeral and she had to take Amtrack home and how all the passengers were talking to strangers about 9/11 and how that connection was healing. She was feeling down about her positivity work, but then had the idea to retest some college students on their resilience as a follow up. They found that those who were resilient before 9/11 were resilient after 9/11. Stress causes an increase in BP and heartrate, positivity can help bring those down. Wendy had just finished her PhD on top of having had cancer. She was having no luck finding a job. The author suggested she work on her positivity, which she did and then she found a job and was flourishing. The author tells the story of her husband having complications from a hernia surgery and how she was able to spend time with him due to the help of her neighbors which raised her positivity immensely. Her goal was to raise his positivity while in the hospital: she brought plants, decorated his room, and bathed him everyday. Chapter 7: The positivity Ratio: Author pairs with Marcial Losada who studies business teams and determined that those who had more positive interactions were more successful (sales/revenue). He ranked interactions as positive or negative, self-focused or other focused, inquiry (questions) or advocacy (defending point of view). He calculated the positivity ratio at 3:1. The successful teams had a large ‘butterfly effect.’ Height = positivity and width = inquiry and advocacy. Less successful teams had a smaller butterfly or no butterfly at all. Tipping point is important; example is that water and ice have the same chemical compound but it is a matter of one degree that makes it water or ice. Gottman studied married couples arguing and ranking their interactions and proved that those with the 5:1 ratio of positive interactions were more likely to stay married. Schwartz studied depressed patients and determined what the ratio would be 4:1 for those to cross over from not being depressed. A ratio above 11:1 is too much and the person becomes unbelievable. Some negativity grounds people. A sailboat needs a keel (negative) and a mast (positive) and the ratio for those happens to be 3:1. Chapter 8: Where are you now? This chapter present the positivity self test (to be done dailyJ)and website www.positivityratio.com You can also break your day into scenes and score the test for each scene to pin point particular times of the day that are adding negativity. More than 80% of people score below the 3:1 threshhold. The positivity genes you inherit or don’t inherit are only half of the story! Chapter 9: Decrease Negativity: Dispute negative thinking like a lawyer. Are you just ruminating (assuming that this negative thing will lead to more negative things) or can you make a case against it? The author uses the example of having a bad writing day and carrying that to being late for her publisher’s date (which was a long way away). She was able to make a case for having plenty of time and reasonable goals to make her deadline. Awareness is the first step in fighting rumination and healthy distraction is next (neutral distraction is okay too). Mindfulness helps fight negative thoughts. Mindfulness can rewire your brain so that the negative circuits fire less and the positive circuits fire more. Avoid negative media (violent movies). Gossip and sarcasm bring people down. Dealing with negative people: 1. Modify the situation (are you making assumptions about the other person), 2. Attend differently (look for their good traits), 3.Change meanings (look at a latecomer as the opportunity to practice forgiveness). Chapter 10/Increase Positivity: Sincerity Matters – your heart requires that you slow down; positivity needs to be felt. Enter positive psychology – we used to focus on bringing people from negative emotions to 0. Now we want to take them from 0-2 to 7-8. Find Positive Meaning – Reframe the unpleasant in a positive way, you boost the odds of positive emotions. Savor Goodness – enjoy the good when it is here! Slow down and attend to the good mindfully. Savoring is not analysis (over analysis deflates positivity). A young man savored his phone calls home (no distractions) and he enjoyed them more. Count your blessings – this requires you to notice them. Kindness counts – your kind acts increase your positivity rate. Follow your passions – entering into the flow (fully absorbed in your activity). Dream about your future – visualization activates the same brain cells as actually doing the activity. Apply your strengths – finding new ways to apply your strengths is significant and lasting. Connect with Nature – go out side in good weather. Open Your Mind – heartfelt positivity gives you broaden and build moments (open mind). Open your heart – loving kindness meditation opens your heart. Chapter 11/A New Toolkit: Be Open – rid your mind of expectations and judgements. Attend to what’s happening without trying or wishing for change. Create high quality connections – respectful engagement, support them, trust, and play. Cultivate kindness – assess what those around you might need. Develop distractions – make two lists: healthy distractions and unhealthy distractions (also write an alternative). Dispute Negative thinking – write typical negative thoughts on an index card and then dispute it on the back. Find Nearby Nature – spend time in it. Learn and Apply Your Strengths – take the authentichappiness.com quiz or ask your friends what your strengths are: redesign your job and life so that you use your strengths. Meditate Mindfully – focusing on breath keeps you here in the present. Meditate on loving kindness – cherish yourself and the radiate it to others. Ritualize gratitude – gratitude journal, say grace, take stock of good at the end of something. Savor Positivity – roll around in a past moment of positivity. Visualize your future – write a life mission. Build your own – make a pride portfolio for each of the positive emotions listed in this book: joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe. Chapter 12/Future Forecast: Flourishing: Positivity feels good, positivity broadens the mind, positivity builds resources, positivity fuels resilience, positivity ratios above 3:1 forecast flourishing, people can raise their positivity facts to dance and positivity spirals upward.

  19. 4 out of 5

    Johnna

    I loved this book. I've already read it twice. Even just listening to the narration makes me calm down and lets me think and plan positively. I also love the tools in part two. I think this book has made a real difference in my life. I loved this book. I've already read it twice. Even just listening to the narration makes me calm down and lets me think and plan positively. I also love the tools in part two. I think this book has made a real difference in my life.

  20. 5 out of 5

    Eman Abdulaziz

    I think this book is really useful and contains invaluable explanations and tools that help us to become more positive towards ourselves and life in general. For the sake of benefit, I decided to write a somehow comprehensive summary and points on the most important information and applicable methods of positivity. As positivity goes up, connectivity increases. And it links up with doing well and help us to bounce back from setbacks. Positivity ratio is 3 to 1, whereas pathological positivity ratio I think this book is really useful and contains invaluable explanations and tools that help us to become more positive towards ourselves and life in general. For the sake of benefit, I decided to write a somehow comprehensive summary and points on the most important information and applicable methods of positivity. As positivity goes up, connectivity increases. And it links up with doing well and help us to bounce back from setbacks. Positivity ratio is 3 to 1, whereas pathological positivity ratio: less than 1 to 1. - Aikido -Art of Peace. It is used to neutralize your aggression towards negative people, through applying 3 methods: 1/ Modify the situation: ask questions and be open (e.g. Do I feed this person negatively? or what are my assumptions about them and how they affect my behavior. Also, be proactive with them or do joint actions with them. Use humor, too. 2/ Attend differently: Ask yourself: what are (the person concerned) positive qualities? And be non-reactive to anger. 3/ Change meanings: By asking yourself could this person teach me something? Or how to work on your reactions? Increase your mindfulness and compassion and be less judgmental - Apply Day Reconstruction Method (DRM) to assess your actual feelings and experiences not distorted by memory or other biases. How? If your yesterday was typical, study which parts/activities fuel you the most, then, analyze those circumstances and what about them allowed your positivity to blossom. See if you can import these conditions into more parts of your day. - Toolkit of How to increase positivity: -1- Be open: experiment with both awareness and acceptance. -Rid your mind from expectations and judgments. Cultivate curiosity about and acceptance to whatever is happening -Acknowledge your experiences, appreciate them and let them pass. -Attend to what is happening w/o trying or wishing to change it. -2- Create high quality connections: How to create high-quality connections? Respect, support, trust, play w/o particular outcome, ...etc Note: Moments of connections can be either life giving or life depleting. -3-Cultivate kindness: Perform 5 new acts of kindness a day. -4-Develop distractions to get your mind off your troubles; Healthy distractions + do new activities Write down unhealthy distractions? For each unhealthy distraction, come up with a healthy one. -5- Dispute negative thinking: Capture your inner critic, then, dispute it or argue rationally... asking what are the facts? -6- Find near-by nature: Locate nice places, explore -7- learn and apply your strengths: A/ Take a free on-line survey to measure 24 character strengths. www.authentichappiness.com B/Through reflected best self-exercise: contact 10-20 trusted people in your life. Ask each 3 detailed stories about the ways you add values and make important contributions. Then, analyze the feedback to look for commonality and themes. Also, use your Strengths every day. -8- Meditate mindfully: be aware of the present. 25 minutes is ideal per day Quite place Relaxed position Gaze Take deep breaths Observe Notice your thoughts; don't suppress them, as actively trying to stop thinking only breads out more thinking. -9- Meditate on love and kindness: Direct your love inward Radiate your compassion and love to others. -10- Ritualize your gratitude: -List the good things in your life and why the happened. -Be thankful. -11- Savor positivity: -Source of positivity and willingness to think differently about it. -Unearth a past moment of positivity -12- Visualize your future: -Do a journal exercise to imagine itself 10 years from now by visualizing where and how u would be if all your dreams came true, and imagine u have reached your best potential. -Review what you wrote and draw out life mission/purposes that drive u/meanings of your existence. Make a short mission statement that can be memorized, then, put it in eulogy test. Create a (10) year plan to achieve your mission in bulling points.

  21. 5 out of 5

    Deb

    *Goodbye Negative-ville, Hello Positive-ville* If you've spent any time traveling in this here journey we call life, you've probably experienced how easy it is to fall into the downward spiral of negativity. A negative thought can easily lead to a negative feeling, which can kick off a negative behavior....which then leads to even more negative feelings, thoughts, and behaviors ad nauseam. Before you know it, the cycle can spiral out of control, and you've become a not-so-proud resident of Negat *Goodbye Negative-ville, Hello Positive-ville* If you've spent any time traveling in this here journey we call life, you've probably experienced how easy it is to fall into the downward spiral of negativity. A negative thought can easily lead to a negative feeling, which can kick off a negative behavior....which then leads to even more negative feelings, thoughts, and behaviors ad nauseam. Before you know it, the cycle can spiral out of control, and you've become a not-so-proud resident of Negative-ville (Population: Too Many). On the bright side, there's an escape route out of this land of despair, and it's called positivity. As stated in her own words, the hope of Barbara's Fredrickson's _Positivity_ "is that the scientific insights about positivity offered here give you a revelatory set of lenses--lenses that amplify and multiply the goodness of your life, enabling you to flourish." To begin this journey to flourishing, you first need to appreciate the six vital facts of positivity: it feels pretty darn good, it literally changes and broadens your mind, it transforms your future, it fuels resilience, it enables flourishing above its tipping point, and it can be increased. It comes in ten forms: joy, gratitude, serendipity, interest, hope, pride, amusement, inspiration, awe, and love. The catch is that in order to be able to flourish under the glow of positivity, you need to make sure it out-numbers negativity by a three to one ratio. _Positivity_ serves as both a guidebook and a source of inspiration for achieving this optimal ratio. After showing concrete ways to decrease negativity (including: disputing negative thinking, breaking the grip of rumination, becoming more mindful, decreasing your negative land mines, assessing your media diet, and finding substitutes for gossip and sarcasm), the book offers realistic and do-able ways to boost your positivity (such as: savoring life's goodness in a heartfelt way, finding positive meaning, counting your blessings, practicing kindness, following your passions, dreaming about your future, applying your strengths, connecting with others, connecting with nature, opening your mind, and opening your heart). It's easier than you think. Really. If you're ready to make the move from Negativity-ville to Positive-ville, this book is your one-way ticket out. Welcome home (Population: Readers of _Positivity_).

  22. 4 out of 5

    D

    This interesting book details the scientific research on how having a more positive attitude and outlook can "transform our lives from so-so to joyous" while impacting our health, relationships, career and just about everything else. Author Barbara Fredrickson gives concrete ideas on how to quite focusing on the negative things and start focusing on what is good and uplifting and joyous in our lives. Good common sense that we have all heard before, backed up by solid science. The only downside o This interesting book details the scientific research on how having a more positive attitude and outlook can "transform our lives from so-so to joyous" while impacting our health, relationships, career and just about everything else. Author Barbara Fredrickson gives concrete ideas on how to quite focusing on the negative things and start focusing on what is good and uplifting and joyous in our lives. Good common sense that we have all heard before, backed up by solid science. The only downside of the book is that Fredrickson does, at parts of the book, get a little too bogged down in the details of her experimentation. At those points, the book really slows down and reads like her Ph.D. dissertation, which is probably is. Still there is much good that can be helpful and even life transforming, if applied. Recommended.

  23. 4 out of 5

    Greta

    An interesting read, except I quickly got tired of the author referring everything back to her and her research. She spends the whole first half of the book on it, and then couldn't help but do some of that in the second half as well. Quite frankly, we get it - she's a psychologist and the "expert" - that's why she's writing the book in the first place. After introducing herself and her research, I would have preferred her to just give me the facts and stop patting herself on the back. In spite An interesting read, except I quickly got tired of the author referring everything back to her and her research. She spends the whole first half of the book on it, and then couldn't help but do some of that in the second half as well. Quite frankly, we get it - she's a psychologist and the "expert" - that's why she's writing the book in the first place. After introducing herself and her research, I would have preferred her to just give me the facts and stop patting herself on the back. In spite of that, there was still some excellent information contained within the book - just read between the self-congratulatory paragraphs to find it.

  24. 4 out of 5

    Frank

    The book is practical, in that it gives methods on how to achieve positivity. Funny, though, some of the methods are the same as the ideas found in Seligman's book Flourish. Examples are meditation and savouring a positive experience or uplifting emotion. The middle third of the book describes the author's research the results of which are found in this book. I skimmed this part. The author also includes a link to her web site where you can freely track DAILY your measure of positivity. You can The book is practical, in that it gives methods on how to achieve positivity. Funny, though, some of the methods are the same as the ideas found in Seligman's book Flourish. Examples are meditation and savouring a positive experience or uplifting emotion. The middle third of the book describes the author's research the results of which are found in this book. I skimmed this part. The author also includes a link to her web site where you can freely track DAILY your measure of positivity. You can even produce graphs of your positivity! Recommended.

  25. 5 out of 5

    Daniel Dent

    The strongest parts of book for me is author describing her research and studies. Having completed book on mindfulness recently I found a lot of the advice based on research useful. I've heard her research referenced in other positive psychology books and businesses books so it was interesting to hear her description of positivity ratios. The strongest parts of book for me is author describing her research and studies. Having completed book on mindfulness recently I found a lot of the advice based on research useful. I've heard her research referenced in other positive psychology books and businesses books so it was interesting to hear her description of positivity ratios.

  26. 4 out of 5

    Theresa Hildebrand

    Contrary to the main title, this book did not make me feel more positive. Perhaps it was the emphasis on research & not so much on sharing of heart string pulling stories. If I were looking to follow a scientific approach to becoming more positive, this book would have been great. I think I was looking more for a Buscaglia-ish spin on positivity.

  27. 4 out of 5

    Joan Young

    I loved the practical application of science to living a life optimally. Dr. Fredrickson, herself a "happiness" skeptic, set out to help others understand what it takes to live life and flourish. Her book is filled with practical wisdom. I highly recommend it. I loved the practical application of science to living a life optimally. Dr. Fredrickson, herself a "happiness" skeptic, set out to help others understand what it takes to live life and flourish. Her book is filled with practical wisdom. I highly recommend it.

  28. 4 out of 5

    Sally

    Maybe I want to read this, maybe I don't? I just watched a talk of hers as part of UCBerkley's Science of Happiness mooc. https://www.youtube.com/watch?t=448&a... Intelligently portrayed data grabs me every time, but overly-sweet anecdotes to portray said data never does. Maybe I want to read this, maybe I don't? I just watched a talk of hers as part of UCBerkley's Science of Happiness mooc. https://www.youtube.com/watch?t=448&a... Intelligently portrayed data grabs me every time, but overly-sweet anecdotes to portray said data never does.

  29. 4 out of 5

    Niel Steve Kintanar

    must read for anybody who is into positive psychology!

  30. 4 out of 5

    Amanda

    This book is wonderful. The science behind positive thinking is very interesting and I am going to be recommending this book to my loved ones.

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